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How often do you think about wee? Are you dreading going back to the office?

If you don’t have any bladder issues – like the oops moment when you laugh, cough or sneeze or feel like you need the loo all the time, probably not much.  Yet heading back to the office you might want to think about your bladder health.

Pre-Covid, you worked all-day with few bathrooms breaks as many of us don’t get the opportunity to go to the toilet whenever you want, but spending the last year working from home with constant access to the bathroom and going whenever the feeling takes you, may have resulted in you spoiling your bladder making going back to the office a little bit tricker.

The more often we go and the less volume we hold in our bladder, the brain will train itself this is the new norm, but when we get back to the office and the toilet breaks are less often the urge to pee becomes more of a problem.

On average the bladder will hold between 300ml to 500ml when you first get the urge to pee expanding to 1000ml in a large bladder at desperation point.  Which mean that the average bladder should be emptied 5 – 7 times per day (for someone drinking 2 litres of fluid per day). 

So is this a problem that we have over indulged our bladder?  Well for someone with a healthy bladder no, but if you suffer from urge or stress incontinence this can be a serious concern.  One of the most common practices to get your bladder back into shape, is bladder training which retrains the brain to send the urge you need the loo when your bladder has more pee in it so you need the toilet less frequently.

When bladder training and you first feel the urge to pee hold it for 10 mins do this for 7 days, if you can do this easily increase the time to 20 mins for week 2, then you can increase this in week three to 30 mins, week four to 45 mins, week five to 60 mins and week six to 90 mins.  If you can’t comfortably make the times keep repeating this week until you can.   Important note do not hold your bladder to the point where you feel pain this is a sign that your bladder is too full.

In summery try not to spoil your bladder and go to the loo as soon as the feeling strikes, try holding for a little while this may just help your transition back to the office more comfortable.

If you are suffering for Stress or Urge incontinence why not speak to one of continence specialists at Body Lipo Lincoln and discover the life changing benefits of the Emsella Chair.

Ready to take the next step…

Should you wish to book a consultation, the cost is £50 which is redeemable against your treatment plan. To Book your consultation you can click the link below or call 01522 405559 in office hours.

BOOK CONSULTATION HERE


Home Results Gallery

We are proud to be part of your journey to the best you. Here is just a small selection of our treatment results.

The Three Best Exercises to Strengthen the Pelvic Floor

It’s important to note after child birth and again at menopause and with natural aging we lose strength in our pelvic floor, the result of this is what the pad adverts call the oops moment, it means when we cough, laugh or sneeze we put pressure though our abdominal region and push down the bladder which can open the urethra and give us leakage (stress incontinence) but this can also happen in exercise or simply when you stand from a seated potion.  

The pelvic floor is responsible to support the bladder, uterus and bowl.  When the Pelvic floor is strong it stops the organ sagging and the opening to the vagina, rectum and urethra remains tight. 

The First way to stop pelvic floor weakness is by strengthening the pelvic floor and supporting the bladder to stop it moving and leaking.  A strong pelvic floor muscle this will support the bladder, uterus and bowl and help with lower back pain.

Other factors that will weaken a pelvic floor chronic coughing, lifting heavy objects and being overweight.  A weak pelvic floor can lead to painful sex, gas incontinence and pelvic organ prolapse.  So, if you feel you have a weak pelvic floor its never to late to start the exercises below.

One:  Body Weight Sumo Squats

These work the largest part of the pelvic floor muscle, stand with your feet shoulder width apart, point your toes out wards and bend at the knees to a 90% angel keeping a straight back while pushing the bum and hips back into a seated position and hold for three seconds and return to the start position.   This will not only work your pelvic floor but also the Glutes, Quadriceps and Hamstrings.  Do three sets of 12 to 16 reps

Two:  The Bridge

Lay down on your back with your feet and palms of your hands flat to the floor, fold your knees to a 90% angle and raise your hips up while squeezing your glutes.  With your body weight on your shoulder and upper back you will fill your abs and pelvis stretching.  Hold for three seconds and return to the start position.  Do three sets of 12 to 16 reps.

Three: Kegels (pelvic floor crunches)

This is by far is the best exercise you can do for the pelvic floor strength this involves contracting and relaxing the pelvic floor.  The easiest way to locate the correct muscle is to stop a flow of urine mid flow, once you can recognise the correct muscle you can do this anywhere.  Now you can locate the right muscle contract and lift the pelvic floor and hold for between 5 and 10 second then release do this 10 times, three times per day.

Don’t despair if you do not have the time to do the exercises above, we at Body Lipo Lincoln can help, The Emsella is an advanced medical device which simply looks like a chair. The Emsella uses electromagnetic technology to stimulate the pelvic floor muscles – this stimulation tightens the pelvic floor muscles, helping to alleviate incontinence. If like most of us you struggle to do your pelvic floor crunches daily, fear not – just 1 session on the Emsella chair is the equivalent of 11,200 pelvic floor crunches! 

EMSella Chair Information

Ready to take the next step…

Should you wish to book a consultation, the cost is £50 which is redeemable against your treatment plan. To Book your consultation you can click the link below or call 01522 523777 in office hours.

BOOK CONSULTATION HERE